For many active women in West Hampstead, Hampstead and the surrounding NW6 and NW3 area, the “six-week postnatal check” is a highly anticipated milestone. It is often the moment a GP gives the “all-clear” to resume exercise. However, from a clinical and biomechanical perspective, being “cleared” for daily activity is vastly different from being ready for the high-impact demands of a 5k run, a HIIT session, or a heavy lifting set at the gym.
At Hampstead Osteopathy, we see many mothers in NW6 who are eager to reclaim their pre-pregnancy fitness but find that their bodies respond with pelvic heaviness, nagging back pain, or unexpected leaks.
Returning to sport is not just about time; it is about load tolerance. Here is how to navigate the journey from birth back to the finish line safely.
Why the 6-Week Rule Is Not Enough for Athletes
During pregnancy, your body undergoes significant structural changes. The ribcage widens, the pelvis tilts, and the abdominal wall stretches. Following delivery, the soft tissues (ligaments and fascia) require significantly longer than six weeks to regain their “tensile strength.” Furthermore, if you are breastfeeding, hormonal levels (specifically Relaxin) can continue to affect joint stability. For an athlete, this means the “kinetic chain”—the way your ankles, knees, hips, and spine work together—is functioning differently than it did before pregnancy.
The 3-Month Guideline for Running
Current clinical consensus among pelvic health experts suggests that high-impact exercise is not recommended until at least 12 weeks postpartum. Impact sports require your pelvic floor and core to support nearly 2.5 times your body weight with every stride. Returning too early can increase the risk of pelvic organ prolapse or long-term musculoskeletal injury. For official support and advice on staying active during this transition, we recommend reviewing the NHS guide on keeping fit and healthy with a baby. It provides an excellent foundation for understanding how to balance new motherhood with physical wellbeing.
Understanding the C-Section Recovery Path
For mothers who have delivered via Caesarean section, the recovery process involves an extra layer of complexity. A C-section is major abdominal surgery that involves a transition through seven different layers of tissue. Even after the surface scar has healed, the deep fascial layers can remain tight or develop adhesions. These adhesions can restrict the sliding and gliding of the abdominal muscles, which are crucial for core stability during sports like tennis or running. At our West Hampstead clinic, we focus on scar tissue mobility and ensuring that the deep “transverse abdominis” muscle is firing correctly. Without this, your body may overcompensate using the lower back, leading to the common “post-op” back pain we see in many athletes – especially if you are a fan of running on the hills of Hampstead Heath.
Are You “Impact Ready”? The Self-Test
Before you lace up your trainers for a run around Hampstead Heath, try these “impact readiness” benchmarks. You should be able to perform these without pain, “heaviness” in the pelvis, or urinary leakage:
Walking: 30 minutes of brisk walking without symptoms.
Single Leg Balance: 10 seconds on each leg.
Single Leg Squats: 10 repetitions on each side.
Jog on the Spot: 1 minute without discomfort.
Forward Bounds: 10 repetitions.
If you experience any “doming” of the stomach (Diastasis Recti) or pelvic pressure during these tests, your body is signalling that it needs more foundational strength before adding impact. You can find out more about treatment for diastasis at https://hampsteadosteopathy.com/osteopathy-treatment/diastasis-recti/.
How Osteopathy Supports the Athletic Return
At our clinic in West Hampstead, our approach to the “Postnatal MOT” goes beyond checking the pelvic floor. We look at the mother as a whole athlete.
Gait Analysis: We assess how your pelvic alignment affects your stride to prevent “Runner’s Knee” or hip bursitis.
Diastasis Recti Management: We help you integrate your core with your breathing so you can lift weights safely.
Thoracic Mobility: Essential for runners and those returning to swimming, ensuring your mid-back is not “locked” from months of carrying and nursing.
Localised Strength: Identifying “sleepy” gluteal muscles that often fail to fire correctly after pregnancy.
FAQ: Returning to Sport Postpartum
When can I start lifting heavy weights again? Most women can begin functional resistance training (squats, lunges) between 6 and 8 weeks, but “maximal” lifting or high-pressure movements should be phased in after a core and pelvic floor assessment.
Is it normal to leak a little bit when I run? While common, leaking is not “normal.” It is a sign that your pelvic floor cannot yet manage the intra-abdominal pressure of running. It is a signal to scale back and seek an osteopathic or pelvic health assessment.
Can I run if I had a C-section? Yes, but remember that scar tissue can affect how your core muscles recruit. We recommend a specific scar tissue release and core stability check before resuming high-impact work.
About the Author
Ben Posen, Registered Osteopath (GOsC No. 6848) Ben is the principal osteopath at Hampstead Osteopathy. With years of experience treating patients in West Hampstead, NW6, and NW3, he specialises in pregnancy-related care and sports injuries. Ben focuses on a biomechanical approach, helping mothers return to their peak physical performance through structural alignment and rehabilitative exercise.
